rich
roll
up around 4 with no alarm, straight into the home gym; plant-based; bed by about 8.
from his own solo podcast episode, where he describes rebuilding his fitness after spinal fusion surgery with a workout every morning in a home gym built in a shipping container.
- wake~4:00 (often 3), no alarm
- bed~8:00 pm
- sleep7–8 h
- dietplant-based
what rich uses.
protocol as of apr 2022
rich’s day.
- ~4:00 (often 3:00)Wake without an alarm
he says he usually wakes around 4, often at 3, without an alarm.
sleep - Before the gymapprox.
- ~4:00Home-gym workout, every day
a daily session in his home gym, built in a shipping container; some days only 30 minutes. He photographs the gym clock each morning and posts it.
fitness
- After trainingapprox.Big green smoothie
chard, spinach, kale, carrot, tomato and berries, with chia and hemp seeds.
nutrition
- All day
- ~8:00 pmBed
about 7–8 hours most nights. He has also described sleeping in a tent in his yard.
sleep
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more routines.
andrew huberman
daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.
see the habits
bryan johnson
up around 5 with no alarm, 10,000-lux light, a 60–90 minute workout and sauna, last meal at noon, fluids off at 4, in bed at 8:30 every night.
see the habitsSources (7)
- Rich Roll (YouTube) — Why I Work Out at 4 AM + 60 Years of Life Advice (May 7, 2026)
- GQ — The real-life diet of Rich Roll
- FoundMyFitness — Rich Roll on Self-Transformation and the Plant-Based Diet (Apr 2022, transcript)
- Mercy For Animals — Rich Roll interview
- Rich Roll — LinkedIn post announcing OPEN CONTAINER (Aug 2026)
- Kreatures of Habit — Rich Roll Part 2 (Jan 8, 2025; morning routine at 11:00, where he sleeps at 37:25)
- Rich Roll Podcast — Optimize your morning routine (RRP 124)
Last checked 18 Oct 2026.
Photo: Compassion Over Killing, CC BY 2.0, via Wikimedia Commons (cropped, resized). All image credits.
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